Wednesday 22nd of November 2017 – November 22, 2017


Wednesday 22nd of November 2017

Movement Prep
2 Rounds of;

2 Wall climbers
4 Wall angels
6 Scorpions
8m Spiderman crawl

Weightlifting
Metcon
Every 90 Seconds for 4 Sets

3 Ratchet clean pulls
3 Hang Squat cleans
3 Behind the neck split jerks

Working with a barbell or 40 KG’s MAX for the entire set.
Clean and Jerk (5-3-3+)
Set 1 – 5@70%
Set 2 – 3@80%
Set 3 – 3+@90%

Reps do not need to be touch and go, but maximum time between reps is 5 seconds.

There should be no failures in the 3+ set, reps should be fast and efficient.

Metcon
Metcon (AMRAP – Reps)
Buy in-
2 Rounds
300m Run
20 kb Snatches 24/16 (alt every 5)
20 Ring push ups

with remaining time progress through as far as possible
5 Power cleans 70/45
4 Power cleans 80/52.5
3 Power cleans 90/60
2 Power cleans 100/65
1 Power cleans 110/70

*if you complete the single continue increase in 5 kg increments until you cannot complete anymore or you run out of time.

Extras
Metcon
3 sets of

14 Single leg hamstring curls (must be unbroken and challenging)
12 Barbel glute extensions (60% body weight)
10 straight legged banded kick backs

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